1/18/18

Announcements

CPR/AED/First Aid Class – January 20th 10:30-2:30 ~You will be so glad you did!

CrossFit 45 North – CrossFit

Warm-up

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

10 Cal Row Repeats (5 Rounds for time)

Row 10 calories as fast as possible; rest 1 minute

repeat x 5

Ring Dip and MU Practice (No Measure)

Practice ring work for 15 min

Accumulate 25 Ring Dips

if working on MU – accumulate 5 to15 assisted

if ring mu mastered – 3 sets x Max Rep

Metcon

Metcon (3 Rounds for time)

3 Sets

4 Min to Complete:

Run 400 meters

30 Alternating Pistols

Rest 1 min

if you finish before the time expires that is extra rest

Score is time each round

Post wod Mobility

calves against the wall

hamstrings